Healthy Vegan Coleslaw Salad with Omega 3s and Crunchy Vegetables


Coleslaw can be a healthy indulgence. It’s plant-based, but usually tossed generously with mayonnaise. This healthy vegan coleslaw salad offers flavor with a more nutritious spin. It’s made with hemp oil or flax oil, which are rich in Omega 3 fatty acids, is mayo-free, and loaded with vegetables. We love the crunch of this salad, and the savory-sweet contrast from the maple vinaigrette and raisins.

But don’t be afraid to mix up the recipe as needed. Not a raisin fan? Omit them. No hemp oil on hand? Use your favorite oil for salad dressing. Out of bell peppers? Add more carrots! It’s a very flexible recipe that can be adapted to whatever vegetables and seasonings you have on hand.

Healthy Vegan Coleslaw Salad Recipe - naturally dairy-free, gluten-free, nut-free, and loaded with nutritious ingredients. Includes cabbage, bell peppers, carrots, raisins, and optional hemp seeds.This recipe was shared with us by Manitoba Harvest in 2010.

Special Diet Notes: Healthy Vegan Coleslaw Salad

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free,  soy-free, nut-free, peanut-free, vegan, plant-based, and vegetarian.

Healthy Vegan Coleslaw Salad
Prep time
Total time
The hemp seeds in this slaw are optional, but they add a nice contrasting crunch if you have them on hand. They're also a good source of Omega 3s.
Recipe type: Salad
Cuisine: American
Serves: 2 servings
  • ¼ cup hemp seed oil (can sub flax oil or other nutritive oil)
  • ¼ cup red wine vinegar
  • 2 tablespoons maple syrup
  • 3 cups shredded purple cabbage, green cabbage, or a mixture of both
  • ½ cup chopped bell peppers (green, yellow, or red)
  • ⅓ cup shelled hemp seeds (optional)
  • ¼ cup golden raisins
  • ¼ cup chopped green onions
  • ½ carrot, peeled and julienned with vegetable peeler
  • Chopped parsley, for garnish (optional)
  1. In a small bowl, whisk together the oil, vinegar, and maple syrup.
  2. In a large salad bowl, toss together the cabbage, bell peppers, hemp seeds (if using), raisins, green onions, and carrot.
  3. Drizzle the dressing over the salad and toss to coat. Garnish with parsley, if desired.

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About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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